Half Ironman 70.3 Plan for Intermediate to Advanced Triathletes - Saturday Race - 12 Weeks
Author
Joan Scrivanich , MA, CSCS
All plans by this CoachLength
12 Weeks
Typical Week
2 Run, 2 Bike, 1 Day Off, 2 Swim, 2 Strength
Longest Workout
1:30 hrs swim
4:00 hrs bike
2:30 hrs run
Plan Specs
triathlon half ironman intermediate advanced masters
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Summary
Designed for: Intermediate to advanced triathletes.
Created by: Exercise Physiologist & Coach Joan Scrivanich who earned her Master’s Degree in Exercise Physiology from the Ivy League university Columbia University in New York City. She holds coaching certifications from USA Triathlon, IRONMAN, USA Track & Field, and National Strength & Conditioning Association.
Joan has been an endurance athlete for almost 30 years. She had the privilege of competing at a competitive division I college in both cross country and track and has experience training & racing for everything from the Mile to the Marathon and Sprint Triathlons to the Ironman.
What's included:
- E-mail support is available to answer your questions regarding the plan.
- An Athlete Guide & description document explaining your upcoming workouts and training
- A Zone Chart explaining effort/zones/intensity levels for reference with the workouts.
- Monthly informational newsletter
- Access to our private Facebook group.
- Access to our Member-Only Resources Area
You will get in all your key workouts while supplementing your training with strength training, days off, and active recovery days.
Before starting: Before starting this plan, you should be able to comfortably run for 1:15 hour, swim 2300 yds, and bike 2:00 hour. The weekly volume of the plan starts at 10:15 and peaks at 13:05.
Questions? E-mail Coach Joan at info@RiseEndurance.com or visit her at RiseEndurance.com
I look forward to helping you reach your potential.
Happy Running!
Stats
Sample Day 1
W/U:
10-15min easy + drills
Include in the W/U 2-3 up tempo efforts strides of 30sec-1min duration (the goal is to get heart rate up to but not exceed lactate threshold.)
.
Main Set:
.
1 x 12min @ Upper Z3 with 3-4min easy recovery jog
.
2 x 8min @ Lower Z4 with 3-4min recovery between sets.
Focus on form during the sets.
.
2 x 4min @ Lower Z5 with 2min recovery between sets.
Maintain perfect form.
.
C/D:
Cool down with remaining time. Try to focus on holding good form in the C/D with a high cadence, soft surface if possible.
Sample Day 2
W/U:
10-15min easy spin @ 90rpm+ with mixed terrain @ Z2-Z3 effort
.
Main Set: x 2
.
10min at Lower zone 4, at 90rpm
2min recovery between sets @ 100rpm Easy spin
5min at Upper zone 4, at 95rpm
2min recovery between sets @ 100rpm Easy spin
5min at zone 5, at 95rpm
2min recovery between sets @ 100rpm Easy spin
1min @ zone 6
with 2min recovery spin
1min @ zone 6
with 2min recovery spin
1min @ zone 6
.
After first round take 5min easy recovery
.
Keep cadence high 85-90rpm+ remember to stand and stretch out once after every set so you do not tighten up.
.
C/D:
Cool down with remaining time
e\Easy spin @ 90rpm+ with mixed terrain.
Sample Day 8
W/U:
15-20min easy + drills
Include in the W/U 2-3 up tempo effort strides of 30sec-1min duration, (The goal is to get heart rate up to but not exceed lactate threshold.)
.
Main Set:
.
4 x 12min @ upper zone 3 to lower zone 4 with 3-4min easy recovery jog between sets.
Focus on your weak areas in form during the sets.
.
C/D:
Cool down with remaining time
Try to focus on holding good form in the C/D with a high cadence, soft surface if possible.
Sample Day 9
W/U:
10-20min easy spin @ 90rpm+ with mixed terrain @ Z2-Z3 effort
.
Main Set:
.
6 x 8min @ Z4 effort with 2-4min recovery spin at Z2 between sets.
.
Focus on holding a racing position over similar terrain to what you are planning to race over. Keep cadence high 85-90rpm+
Remember to stand and stretch out once after every set so you do not tighten up.
.
C/D:
Cool down with remaining time
easy spin @ 90rpm+ with mixed terrain.
Sample Day 15
W/U:
15-20min easy + drills
Include: In the W/U 2-3 up tempo efforts strides of 30sec-1min duration, (The goal is to get heart rate up to but not exceed Lactate threshold.)
.
Main Set:
.
3 x 20min @ upper zone 3 with 5min easy jog between sets.
Focus on your weak areas in form during the sets.
.
C/D:
Cool down with remaining time
Try to focus on holding good form in the C/D with a high cadence, soft surface if possible.
Sample Day 16
W/U:
20-30min easy spin @ 90rpm+ with mixed terrain
.
Main Set:
.
2:30-2:40 hour Easy/Moderate - Just enjoy the ride. Keep heart rate between Z2 and Z3 or at an easy/moderate effort.
Keep cadence high (between 90-110 rpm)
.
C/D:
Cool down with remaining time
easy spin @ 90rpm+ with mixed terrain.
Sample Day 22
W/U:
10-15min easy + drills
Include in the W/U 2-3 up tempo effort strides of 30sec-1min duration, (The goal is to get heart rate up to but not exceed lactate threshold.)
.
Main Set:
.
10min @ upper Z3 with 3-4min easy recovery jog
.
7min @ lower Z4 with 3-4min easy recovery jog
Focus on form during the sets.
.
4min @ lower Z5 with 2min easy recovery jog
Maintain perfect form.
.
C/D:
Cool down with remaining time, try to focus on holding good form in the C/D with a high cadence, soft surface if possible.